I need advice on Triceps

Carmen829

Carmen829

Cathlete
Hi Fitness friends - I need some advice for shaping my tricep area. It does not seem to be tightening like the rest of the arm muscles seem to be. If I curl my arm I can see some bicep but the tri jarea sags (flabby). Should I be working it harder? Heavier? More often? Thanks for your feedback.

Carmen.
 
I found what worked for me was cleaning up my diet. As I've read and from my experience spot training just does not work. You have to lose the layer of fat. When I started running, lifting and cleaning up my diet I saw overal fat loss. Cathe's Gym Style series really help improve define and shape my upper body.
 
I just got gym styles for Christmas. I'm working on the diet and I've seem some good results, its just the bottom side of my arms seem too flabby. I'll work more diligently on the diet part. thanks.

Carmen.
 
Govtgirl said:
Well, poo. :eek: I'm working on the same issue, and was afraid that was going to be the answer! :p
Click to expand...

Damn, eh? Why is it always the freakin' diet? I burn 2700-3300 calories a day, and yet my body composition always comes down to the stupid $&#@ I put in my mouth!
 
The triceps take up about 2/3 of the upper arm, and seem to be one of the first places many women put on extra fat in the upper body.

So as others have said, watching your diet to reduce overall body fat is important, BUT you can target the area with weights and resistance work (you can't spot reduce fat, but you CAN spot increase muscle).

Kickboxing/boxing is good for that area. And once you get good with the punches (not before!) you can add resistance in the form of weighted gloves and/or bands. (I posted some advice on weighted glove use in my blog, since the question comes up from time to time: http://thecathenation.com/forum/blog.php?b=274 )

I just got this thingy to change up my boxing/kickboxing workouts (I've used weighted gloves for years, and do most of my KB/B workouts with them) : http://www.heartlandamerica.com/bro...=89B8DB20-FD8E-4C79-AD5A-7AFACD9C9550&DL=QSP1

Not worth $100 (!), but definitely, IMO, worth $29.99. Use the same gradual progression for this as for weighted gloves. You could start with doing punches 1/2 time while wearing it, for a few minutes every few days.

HTH!

Also, Carmen, curling your arm would make the bicep pop. To get the triceps to pop, you have to straighten your arm and flex the triceps, like what this guy is doing in this photo:
Leigh%20Carmichael%20side%20triceps.jpg


Or this guy here:
rob-kreider-biography-main-01.jpg
 
Kathryn thanks for the information. I'll look into the gloves. When I straighten my arm (like the models) I see a small dent (or dimple) where my tiny little tricep is developing. Thanks again.

Carmen.
 
I'm doing Cathe's January rotation but I don't have STS Strength. Instead I am using the Gym Style workouts. I made myself a chart to track how much I lift each workout and to work myself toward heavier weights the following week, even if it's only for 1 of the 3 sets. It's only 2 weeks into the rotation, but I'm seeing better definition in my arms. Without tracking, I'd pick up whatever I felt like doing. Today I'll be doing GS Chest & Triceps and pushing myself harder than last week.

I've also been to my parents farm the last two Saturdays to clean stalls, so that's given me a little extra arm workout :p.
 
Thanks for the great feedback everyone. I'm planning on the Jillian rotation for February and Cathe's April 09 rotation for March. I will try tracking the weights and go heavier when I can.

Carmen.
 
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